How to fix a saggy breast

Lift back up your breast after pregnancy

Saggy breasts can happen to most women because of the cycle of life. Indeed, hormonal changes in the body, skin aging or even weight loss are all part of getting older. If you are experiencing one of these changes or would like to avoid them, no worries! We are here to help you out with our top 3 chest exercises and bras that are safe for your breast.

Causes of breast sag

You may wonder what are the reasons for getting a saggy breast. The most common causes of breast sagging are:

    • Aging
  • Wearing the wrong type of bra or none
  • Gravity (of course!)
  • Breastfeeding

For young women who experience sagging around their chest area, know that there are a couple more reasons that could explain this phenomenon:

  • Multiple pregnancies
  • Collagen deficiency
  • Estrogen deficiency
  • Smoking
  • Large breast
  • Extreme weight loss
  • Being overweight
  • Staying in too much sunlight
  • Menopause
  • High-intensity workout
  • Certain illnesses, such as tuberculosis and breast cancer

Chest workouts

There are three very effective chest exercises that not only aid weight loss but also help you lose breast fat and avoid breast sagging:

Push-Ups workout

This workout stimulates the muscles in your chest which makes you lose fat in that area. Here are the steps for standard push-ups:

Step 1: Start in a high plank position with your palms flat, putting your hands shoulder-width apart, stacking your shoulders directly above your wrists, extending legs behind you, engaging your core and glutes.

Step 2: Bend your elbows and lower your chest to the floor

Step 3: Come back to the plank position, pushing through the palms of your hands to straighten your arms

Step 4: Do 8-12 reps per set. You can rest for 30 seconds between each set.

Barbell Bench Press workout

This workout is one of the most effective chest exercises for women. Moreover, it strengthens your pectoral muscles, tones your shoulders, and improves your posture. The equipment you need to perform this exercise is pretty simple:

  • a bench
  • a barbell

Here are the steps of how to do an effective barbell bench press:

Step 1: Lay on the bench and keep your feet on the floor with your knees bent.

Step 2: Lift the barbell, making sure your elbows are straight up over your head (90 degrees position.)

Step 3: Tighten your core when you press to work your abdominal muscles.

Step 4: Do 8-12 reps per set with breaks in between sets.

Chest Fly workout

A chest fly is the best workout for quickly losing breast fat and also tones your shoulder muscles effectively. If you are used to lifting, you can do this exercise with free weights or heavier weights. If you are a beginner, you will need free weights like dumbbells and a bench. The steps of how to do the chest fly workout are:

Step 1: Lay back on the bench with your feet firm on the floor and your knees bent.

Step 2: Hold a dumbbell in each of your hands, extending your arms straight up, keeping your elbows slightly bouncy to prevent any injuries, facing your palms to each other while your elbows are facing away in the opposite direction.

Step 3: Open your arms and lower the dumbbells as wide and low as you can without putting any pressure on your neck.

Step 4: Stop lowering the dumbbells when you’re about to reach the level of your chest, so you don’t go any lower than your chest.

Step 5: Squeeze your shoulders and tighten your abs during chest fly. Doing this also works your chest, core, and shoulders.

Step 6: Do 8-12 reps per set.

Well-suited Bras

In fact, wearing the wrong bra size or wearing no bra can lead to a saggy breast. Furthermore, wearing no bra can cause breast soreness and totally ruin your posture. To wear a good supportive bra is to keep your breast tissue from overstretching and prevent spillage and splaying. Therefore, if you have large breasts, you need to wear a bra that fits you well as you need that extra shaping and support.

Here are 5 types of bra that can support your breast:

  • T-shirt bra
  • Full-cup bra
  • Underwired bra
  • Push-up bra
  • Balconette Bra

Breast plastic surgery

If you are really unhappy about your breast shape but you have a lot of money, getting breast plastic surgery is another option that works very well. The surgical procedure aims to increase the size, shape, or fullness of the breast. The price can typically range from $5,000 to $10,000.

You can comfortably ask the surgeon how you would like your breasts to be. Furthermore, the surgeon will explain everything about the silicone that is going to be put in your body. There are two main types of breast implants:

  • Saline (filled with sterile saltwater)
  • Silicone gel (filled with a plastic gel)

Moreover, there are two different textures of breast implants:

  • Textured (rough)
  • Smooth (sleek and unvarying)

To conclude, it is important to take care of your body. Remember to exercise regularly, eat good food, slow down or quit smoking, and wear the right bra so that you will reduce the risks of getting a saggy breast. In all cases, you also deserve to feel empowered by the way you are, so you don’t need to be what the world wants you to be.


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